Antioxidants Battle with Free Radicals for Good Health
Inflammation is the root of many health problems in our bodies. Inflammation causes heart disease. stroke, some cancers and autoimmune diseases like arthritis. One way to fight inflammation is through your diet. To fight inflammation through your diet you must eat foods that are high in Vitamins C, Vitamin E, Carotenes and minerals copper, zinc and selenium. These vitamins and minerals serve as compounds called “antioxidants” which can counteract the damage from the ‘free radicals’ which are cell damaging molecules causing inflammation which are formed in response to toxins or natural body processes. Antioxidants protect the body from the effects of free radicals. The antioxidant neutralizes the free radical by giving these free radicals electrons so they can no longer cause inflammation. You could say, antioxidants act as a natural “off” switch for the free radicals.
Keep in mind, not all free radicals are bad. When our immune system needs to attack intruders like viruses, bacteria, our bodies use free radicals to help destroy these intruders.
It’s better to eat the foods that contain antioxidants because you get other nutrients as well rather than just one nutrient if you just take the supplement!
Antioxidants
- Vitamin C – one of the nutrients responsible for health of collagen, a major component of cartilage.
Food sources include: oranges, grapefruit, strawberries, sweet peppers (all colors), broccoli, kale, kidney beans, kiwi, cantaloupe, mangos, etc.
- Vitamin E: A fat-soluble vitamin important to vision, reproduction, and the health of your blood, brain and skin.
Food sources of vitamin E: canola oil, olive oil, margarine, almonds and peanuts. You can also get vitamin E from meats, dairy, leafy greens and fortified cereals.
- Carotenes: responsible for normal growth, immune system health, eye health, cardiovascular health and cancer prevention. Carotenoids most powerful antioxidants: Beta-carotene & Beta-cryptoxanthin.
Food sources of beta carotene: sweet potato, carrots, kale, spinach, cantaloupe, butternut squash, turnip & mustard green, sweet red pepper, etc
Food sources of beta cryptoxanthin: winter squash, pumpkin, persimmons, papaya, tangerines, red peppers, corn, oranges, apricots, etc.
- Selenium: supports thyroid health, protects reproductive health, may help treat asthma, may protect against cancers like breast, lung, esophageal, gastric (stomach), prostate.
Food sources of selenium: Brazil nuts, tuna (to avoid mercury, buy canned light tuna), crab, tilapia, pasta (whole wheat), cod, shrimp, whole grains, turkey, wheat germ, etc.
- Copper: production of red blood cells, activation of the immune system
Food sources of copper: shellfish and organ meats, like liver. eating vegetables, grains, and seeds, like: potatoes, peas, beans, green vegetables, whole grains, sunflower seeds, Peanut butter, and dark chocolate.
- Zinc: shortens colds, protects eyesight, lowers blood sugar and cholesterol, promotes wound healing, improves sperm quality.
Food sources of zinc: beef, chicken and turkey, eggs, fortified milk and whole grains, nuts, seeds and legumes like beans and lentils, pork and shellfish like oysters, crab and lobster.
Image from: www.Nutritionpro.net
Take Home Message
Eat more of the best and less of the rest. Foods are good medicine!
By Barbara Day, M.S., R.D. is a registered dietitian with a Master’s Degree in clinical nutrition. She is the Chief Blog Organizer for www.DayByDayLiving.net
Barbara worked as a research nutritionist with the military’s tri-service medical school & working as a performance nutrition consultant to Navy SEALS’ BUD/S Training Program and West Coast active Navy SEAL Teams. Barbara is the former nutrition performance consultant to the University of Louisville Athletic Department. She is the author of Fast Facts on Fast Food For Fast People and High Energy Eating Sports Nutrition Workbook for Active People used by the University of Louisville, University of Tennessee Lady Vols and the Tennessee football program, the LSU basketball program, the Buffalo Bills, the Cleveland Browns and by the United States Navy SEALs.
The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara is a former runner who walks, a spinner, hiker a mother and grandmother to 13 grandchildren.
